How to Export Instagram
DMs & Chat History (2026)
Instagram does not offer a one-tap export like WhatsApp, but you can download all your DMs through the official data download feature. This guide walks you through every step, from requesting the data to finding your messages in the download.
Instagram DMs have become one of the most common ways people communicate in relationships, from flirty first messages to deep late-night conversations. Unlike WhatsApp, Instagram does not have a built-in "Export Chat" button for individual conversations. Instead, you need to use Instagram's official data download tool to request a copy of your messages.
The good news is that the process is straightforward, and the downloaded data includes all your text messages, timestamps, reactions, and shared media links. Once you have the file, you can use AI-powered Instagram chat analysis to uncover communication patterns, sentiment trends, and relationship dynamics hidden in your conversations.
Step-by-Step: Download Your Instagram Messages
Instagram's data download feature is available through the Meta Accounts Center. These steps work on both the Instagram mobile app and the web version on desktop.
1Open Instagram Settings
Open the Instagram app and go to your profile. Tap the hamburger menu icon (three horizontal lines) in the top-right corner, then tap Settings and Privacy.
2Navigate to Download Your Information
Go to Accounts Center (under Meta settings), then tap Your Information and Permissions, followed by Download Your Information.
3Select your account and choose Messages
Select your Instagram account and tap Request a Download. Choose Some of Your Information (this lets you download only messages instead of your entire account). Check the Messages option and tap Next.
Tip: Selecting only Messages instead of all data dramatically reduces the download size and processing time.
4Choose format and submit request
Select Download to Device as your destination. For the file format, choose JSON for best compatibility with analysis tools (HTML works too, but JSON is easier to parse). Tap Create Files to submit your request.
Instagram will ask you to verify your identity by entering your account password before processing the request.
5Wait for the email and download
Instagram will send you an email when your data is ready. This typically takes a few hours but can take up to 48 hours for accounts with extensive message history.
Important: You have 4 days to download the file after receiving the notification. If you miss this window, you will need to submit a new request.
How Long Does the Download Take?
Minutes
For accounts with few DMs
Hours
For active accounts with many conversations
Up to 48h
For very large accounts with years of DM history
Understanding Your Downloaded Data
Once you download and extract the ZIP file, the data is organized into folders. Understanding this structure helps you find the conversations you want to analyze.
instagram-your_username-date/
your_instagram_activity/
messages/
inbox/
contact_name/ → message_1.json
Each conversation gets its own folder inside inbox/, named after the contact or group. The message files contain the full conversation in JSON format, including:
What Your Download Includes
- - All text messages with timestamps
- - Sender usernames
- - Reactions to messages
- - Shared media links
- - Voice message indicators
- - Group conversation metadata
- - Story replies
What Is Not Included
- - Messages you deleted before the download
- - Vanish mode messages
- - End-to-end encrypted chat content (separate download)
- - Other users' deleted messages
- - Expired disappearing messages
JSON vs. HTML: Which Format Should You Choose?
Instagram offers two download formats. The right choice depends on how you plan to use the data.
JSON (Recommended)
- Best for analysis tools and AI processing
- Structured data that is easy to parse programmatically
- Compatible with MosaicChats and other chat analyzers
Choose this for AI chat analysis
HTML
- Opens directly in any web browser
- Human-readable format with visual layout
- Good for browsing and reading conversations manually
Choose this for personal reading
A Note on End-to-End Encrypted Messages
Instagram has been rolling out end-to-end encryption for DMs. Encrypted conversations require a separate download process. In the Accounts Center, look for the dedicated option to Download Your Information from End-to-End Encrypted Chats. This process generates a unique PIN for decryption.
For more details, visit Instagram's help page on encrypted message downloads.
Tips for a Smooth Instagram Data Download
- Select only Messages: Downloading your entire Instagram data can produce a very large file. Selecting only Messages keeps the download manageable and finishes faster.
- Check your email (including spam): The download notification email can sometimes end up in your spam or promotions folder. Check there if you do not see it within 24 hours.
- Download within 4 days: Your data file expires 4 days after the notification. If you miss the window, you will need to start the process again.
- Use a strong internet connection: Large downloads can be several hundred megabytes. A Wi-Fi connection is recommended over mobile data.
- Keep your app updated: The data download interface can change with app updates. Make sure you are running the latest version of Instagram for the most up-to-date options.
What to Do After Downloading Your Instagram DMs
With your Instagram messages downloaded, you have a goldmine of conversation data ready for analysis. AI-powered tools can turn those JSON files into meaningful insights about your relationships and communication style.
Relationship Sentiment Tracking
Track how the emotional tone of your Instagram conversations evolves over time. Identify patterns in positivity, stress, or emotional distance across weeks and months.
Engagement and Activity Patterns
See when your conversations are most active, who initiates more often, and how message volume changes over the course of your relationship.
Communication Style Analysis
Discover your texting personality through AI analysis of message length, emoji usage, response patterns, and vocabulary. Compare styles between you and your chat partner.
Compatibility Scoring
AI can analyze the dynamics between you and your conversation partner to generate compatibility scores based on communication balance, emotional reciprocity, and engagement patterns. Learn more about how AI compatibility scoring works.
Analyze Your Instagram DMs with AI
Upload your downloaded Instagram messages to MosaicChats for instant AI analysis. Discover sentiment trends, personality insights, and communication patterns that reveal the true dynamics of your Instagram conversations.
- Upload your JSON export directly from the download
- AI analyzes sentiment, engagement, and communication balance
- Get personality type detection and compatibility scores
- Privacy-first: your messages are processed securely
Frequently Asked Questions
Can the other person see that I downloaded my DMs?
No. Instagram does not notify anyone when you request a download of your own data. The process is completely private.
Does the download include messages I deleted?
No. Only messages that exist in your inbox at the time of the request are included. Messages you previously deleted will not appear in the download.
Can I export a single conversation instead of all DMs?
The official data download tool exports all your messages at once. However, after downloading, you can navigate to specific conversation folders inside the inbox directory to find individual chats.
How do I find a specific conversation in the download?
Inside the extracted ZIP file, navigate to your_instagram_activity > messages > inbox. Each conversation has its own folder, typically named after the contact's username. Open the message_1.json file inside to view the conversation.